Category: WOD

Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 50% + Band) Below Parallel WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 Pistols 8 DB Snatches 8 Box Jumps –3min Rest– 3min AMRAP 6 Pistols 6 DB Snatches […]

Competition Day! WOD “Dirty 30” 30 Box Jumps (24,20) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (55,35) 30 Front Squats (135,95) 30 Toes to Bar 30 Push Presses (115,80) 30 Deadlifts (115,80) 30 Wallballs (20,14) 30 Burpees 30 Double-Unders **37min Time Cap $ Out 3×30 KB Oblique Crunches **Each Side  

Dynamic Effort Upper Strength Bench Press (Speed Bench: 6×5 @ 50% + band tension ) WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $ Out 4×12 GHD Back Extentions  

Max Effort Lower Strength Snatch + Hang Snatch (Build to a heavy complex, full squat) WOD “Dragon Eyes” 15-12-9 Deadlift (335,235,285,200) HSPU **Score time –5min Rest– Team of 2, Relay Style 5 Rounds Each 10 Box Jump Overs (24,20,20,20) 10 Thrusters (95,65,75,55) **Score time $ Out 3×45 Flutter Kicks  

Competition Day! **Have your barbell loaded for WOD #1 before class starts Warm-up AMRAP until class time 5 Cal Row 10 Sit Ups 15 Air Squats WOD “No Retreat, No Surrender” — 0-18min — For Time: 18 Thrusters 400m Run 18 Power Cleans 18 Front Rack Lunges (L+R=2) 18 Power Cleans 400m Run 18 Thrusters […]

Partner Up! WOD CFNE’s “Lift for Lyme” Teams of 3 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Clusters Rx Loading – 135,95 $ Out Have a great weekend!  

Max Effort Lower Strength Back Box Squat – Single Red Band (1RM) Below Parallel WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3 x Max Time Static Standing Banded Ab Holds **Heavy band  

Max Effort Upper Strength Power Clean + Push Press (Heavy Single) WOD “Hard Target” In 10min complete: 50 Dubs (x3) 30 Burpee Box Jumps (24,20) 40 Fat Bar STOH (100,70,80,60)) 30 Burpee Box Jumps 50 Dubs **If you do not finish in time cap score 10min + 1sec for every remaining rep $ Out 4×15 […]

Competition Day WOD “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift –5min Rest– 2 Rounds 200m Run 20 T2B 20 Cal Row **Score total time including rest $ Out 30-20-10 GHD Sit Ups Reverse Hypers  

Dynamic Effort Lower Strength Squat Clean (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Byrnsey” 4 MUs –Then– 49 Russian KB Swings (55,35,45,25) 49 Goblet Squats (55,35,35,25) 49/39 Cals on Assault Bike –Then– 9 MUs **20min time cap **1 Rx+ and Rx MU = Scale 2 PU+2PU or MU […]